F3 Knoxville

Tag: Gmail

IPC Week 4 (FINAL)

AO: brickyard
Q: Bail Bonds
PAX: Gmail, Spellcheck, DoorKicker, Appleseed, Gordie, Simmons, Juan Valdez, Otis, Biohazard (Jay Shepherd)
FNGs: None
COUNT: 10
WARM UP:
Cherry pickers
Tempo Merkins
Tempo Squats
Overhead Claps
Seal Claps

THE THANG:
IPC Week 4
Round 1) 0:00 – 5:00
Run 200 m
30 Freddy Mercury’s 2-count
Run 200 m
Burpees until 5:00 mark

Round 2) 5:01 – 10:00
Run 200 m
30 Pickle Pounders
Run 200 m
Burpees until 10:00 mark

Round 3) 10:01 – 15:00
Run 200 m
30 Low Flutter Kicks 2-count
Run 200 m
Burpees until 15:00 mark

Round 4) 15:01 – 20:00
Run 200 m
Plank Jacks
Run 200 m
Burpees until 20:00 mark

Round 5) 20:01 – 25:00
Run 200 m
30 Monkey Humpers
Run 200 m
Burpees until 25:00 mark

Round 6) 25:01 – 30:00
Run 200 m
30 Squats
Run 200 m
Burpees until 30:00 mark

Round 7) 30:01 – 35:00
Run 200 m
30 LBCs
Run 200 m
Burpees until 35:00 mark

Round 8) 35:01 – 40:00
Run 200 m
30 Side Straddle Hops
Run 200 m
Burpees until 40:00 mark

MARY:
No time

ANNOUNCEMENTS:
Nothing

COT:
Prayer requests and discussions on living life with our language and actions as Christ followers.

IPC Week 3 – The Brenton Sandwich

AO: thequacken
Q: Z-Pack
PAX: FixerUpper, Hobie, Wedding Singer, Gmail, Z-Pack
FNGs: None
COUNT: 5
WARMUP:
Windmills
Hill Billies
Squat and Reach
OH Claps
Baby Arm Circles
Michael Phelps
Mountain Climbers

THE THANG:
Bottom Slice of Bread
Brenton WOD – (3 rounds)
30-yard bear crawl to the cone
30-yard standing broad jump back
Perform 3 burpees after every 3 broad jumps (note: the further you broad jump the better. If you are a yard short at the end and have to do burpees, tough luck)
The Meat – 3 Rounds – Descending Rep Structure – 21/15/9
Exercises

Burpee Block Jump Over. (lay block flat side down)
Start on one side of the block, do a burpee, and jump over the block laterally. That’s 1 rep.
Perform burpee on the other side, and jump over the block laterally.
Reminder – Each time you jump over the block = 1 rep
Thrusters
Bonnie Blairs
Right leg-left leg = 1 rep (the hard way)
Hand Release Merkins
Big Boi Sit-ups
400m run
Format

21-15-9 Style
Do 21 reps of each exercise and 400m run, then 15 reps of each exercise and 400m run, then 9 reps of each exercise and 400m run.
Top Slice of Bread
Brenton WOD – 3 rounds
30-yard bear crawl to the cone
30-yard standing broad jump back
Perform 3 burpees after every 3 broad jumps (note: the further you broad jump the better. If you are a yard short at the end and have to do burpees, tough luck)
Workout ends after you cross the line after completing the last portion of Brenton.
Record your total time in HH:MM:SS format.

MARY:
No

ANNOUNCEMENTS:
Let’s do lunch!
IPC continues next Wednesday at the Quacken

COT:
Eric Liddell a man of Principal.

Iron PAX Week 2

AO: thequacken
Q: FixerUpper
PAX: Z-Pack, Gmail, Herbie, Hobie, Prairie Dog (Trey Barrett), Reroute (F3MintHill), Streetrod, Streetrod
FNGs: 1 Streetrod
COUNT: 8
WARMUP:
Warmup Stuff

THE THANG:
IronPAX Week 2

MARY:
Not today

ANNOUNCEMENTS:
2nd F Lunch – let’s do it!
Sign up to Q! Its good for you

COT:
I reflected on the leadership lessons gained while throwing sandbags across a field in the rain last December. It was a team exercise and I was chosen by Steam and CRISPR to get a group of 10 other men to throw sandbags about 100+ yards in about 2 mins (I think). Two lessons became clear.

Use heads-up leadership = don’t get so focused on the small task in front of you that you lose sight of the big picture and your team’s health or progress. It might mean that you intentionally devote time and attention to how the team is doing vs just trying to throw “your own sandbag” as far as possible.

Don’t panic – It really doesn’t help you accomplish your or your team’s goals

I related this to an on-going work deadline I’ve been going through, which is a complex project involving several people in the office and several people outside of the office.

Throwing the sandbags took about 2 minutes, but I have thought about those 2 minutes many times during the last few weeks. Was it exercise? Yes, but it was so much more!

——

Also, it was great to have Reroute (F3MintHill) downrange from Charlotte and FNG Streetrod join us.

Messy Fieldwork #53

AO: brickyard
Q: Natty
PAX: Bail Bonds, Biohazard (Jay Shepherd), Gmail, Appleseed, Gordie, Natty, Strings
FNGs: None
COUNT: 7
WARMUP:
Toy Soldiers, Windmills, Cherry pickers, seal claps, OH claps, OH press, Chinooks (B), Moroccan night clubs, 3 man makers
THE THANG:
Mosey to under bleachers: 4 rounds all 53 reps : IMP walkers, BBS, MKNs, gas pumps, High Knees then 10 MMK’s, shoulder taps, mtn climbers, flutter kicks, Carolina DD’s, sqts, then 10 MMakers, tie fighters, hello Dollie’s, HR MKNs, AM hammers, SSH then 10 Makers, Apollo Onos, calf raises, BBS, toy soldiers then
MARY:
10 man makers
ANNOUNCEMENTS:
Gmail traveling to Illinois, pray for Geordie’s wife to have a graceful firing of her employee
COT:Romans 8:11 and 2 Corinthians 3:17
Also, there is no such thing as no communication, your timing, response, facial expression, non response, posture, etc is all a form of communication. Make it count !